14 Helpful Tips To Start Healing Diastasis Recti

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Numbers vary, but it is said that between 65 – 100% of women experience a degree of diastasis recti during the course of pregnancy. While teaching postnatal yoga, I’ve noticed a number somewhere around 95% of women have some degree of gap.

What is it?

Diastasis recti is the gap or separation of the front abdominal muscles (the Rectus Abdominis) that occurs due to the pressure pregnancy puts onto the abdomen, also known as a “mummy tummy”.

Pregnancy puts so much pressure on the belly that sometimes the muscles in front can’t keep their shape. “Diastasis” means separation. “Recti” refers to your ab muscles called the “rectus abdominis.” – WebMD

 

How to know if you have diastasis recti?

You can test yourself for diastasis recti : 
– Lying on your back, knees bent.
– Place your fingers along your mid line at belly button level, pressing them slightly inwards.
– Then lift the head and shoulders as if to do a sit-up.
– If your fingers  can press down into a space in between your abdomen muscles, this is an indicator of diastasis recti.

Test for diastasis recti

What helped me

I became aware of mine during my first pregnancy. I was about 20 weeks pregnant in my midwife’s office for a routine exam. While coming up from a lying down position (a bit like at the beginning of a sit-up), I saw a sort of a triangular-shaped bulge popping up in the middle of my belly line (super weird!).

view from above

She informed me that it was diastasis recti.

“That’s diastasis recti!”

I definitely had no idea what she was talking about,  but seeing as she didn’t look too worried about it, I hardly looked it up. I was actually quite lucky in my postpartum rehabilitation, and gained strength and tone back within a few weeks, though the gap didn’t entirely close.

With my second pregnancy however, my gap became wider and the healing process was much longer. It took me:

 – 2-3 months to start reconnecting with my abs, or “feeling” them again
 – 12-14 months to get all of my tone and support back

The gap has never completely closed, but I have learned to use my abdominal muscles in a functional way and consider myself to be “healed”.

Diastasis recti takes time to heal. These are tips that helped me, but there is an unbelievable amount of quality information online regarding the subject. For exercises specifically made to heal your diastasis recti, the MuTu system is an incredible resource.

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Here are the tips and exercises that I used (and still use daily) to help me with my diastasis recti.

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*As always, please consult with a licensed physician before beginning any new exercise program.

14 tips to heal diastisis recti_square pin1_mummy tummy

#1: NO MORE CRUNCHES

It’s a basic one, but any crunches (or classic sit-ups) should be avoided as they can impede the healing process and possibly make the gap worse by putting pressure on the abdomen wall. To build core strength, you can start with exercises like #3, “Diastasis Touch-Downs” (see below).

no more crunch-tips to heal diastasis recti
No more crunches!

 

#2: LOG ROLL

Because we want to avoid “crunching” the abdominal muscles, which can make the split worse, think of using what I like to call the log roll, when going in and out of a lying down position.

To lay down with your back on the floor:
1 – Go down on your side first,
2 – Then roll onto your back, like in this example:

logroll_275
Go onto your side first, then roll onto your back

 

*Inverse when coming up:
1 – Roll onto your side first,
2 – Then press into the hands to come up.

 

#3: DIASTASIS TOUCH-DOWNS

This exercise is a  safe way to access your lower core muscles and to start lighting up the transverse muscles, the muscles that will help to build the corset of support we’re aiming for.

How to:

..it’s Barbie’s foot!

1 – Lie down on your back (with a log roll!), knees bent and feet hip-width apart, hands on hips.
2 – Find neutral spine (there will be a space beneath the lower back, without over-arching) and bring navel towards spine.
3 – Lift the heels so that only toe mounds are touching the floor (Barbie foot as some call it :).
4 – Keeping the torso as stable as possible, lift one knee at a time:
– Exhale lift knee
– Inhale back down
5- Avoid swaying or tipping of the hips and ribs.

Diastasis Touch-Downs

– 10-15 repetitions.
– Adding a Kegel to the exhale (while the knee lifts) will build even more heat to the lower core.
– You can also use a gentle version of Ujjayi breathing while you do this, warming you up from the Inside. It really feels great.

This is an abridged version of this exercise, find the detailed explanation here.

 

#4: BELLY BELT

Belly belts create support , like the one we’re trying to get back, so that the split doesn’t worsen. I didn’t think a belly belt would help me, so I never actually used one. I am mentioning it because it is recommended by some as being a part of diastasis recti rehabilitation, whereas it is also said that it can slow down the body’s natural ability to heal. I actually think that not using one may have slowed down my healing process by a few weeks.

Here is an example of a belly belt. (Amazon)

belly belt - tips to heal diastasis recti
Belly belt (a bit big on her!)

 

#5: DIAPHRAGM (OR BELLY) BREATHING

Belly breathing engages the transverse abdominal muscles which help to support the torso and eventually lessen the diastasis recti gap. Diaphragm breathing also helps to tone and keep the muscles of the torso supple.

Surprisingly, we’re not looking to get rock-hard abs to repair diastasis through strength, but more through proper alignment paired with supple core tone. A healthy muscle is one that can both contract and release.

Here are 4 exercises to help develop belly breathing:

1. Hand on belly breath exercise
2. Ujjayi (or Ocean Breath)
3. “Elevator”, or 3-part breathing
4. Perineum breathing

Diaphragm breathing

 

#6: TIPS OF THE HIPS TOWARDS EACH OTHER

Think of: « bringing the front tips of the hips toward each other ». At the same time, also engage your belly button in (towards the spine).

* “Tips of the hips” is actually referring to the Anterior Superior Iliac Spines, the pointy parts at the front of the pelvis that you can press with your fingers.

Tips of the hips toward each other, navel gently in

This will eventually start activating the lower abdomen, or lower core, which is what we’re aiming for.

By engaging the transverse abdominals this also begins to create the “corset of support” that will be part of our healing process.

And it feels great to start to feel this part of the body waking up again after pregnancy!

A very useful tip to use in situations when strain might be put onto the abs, for example:

– While baby wearing
– While picking up baby car seat
– Pushing the stroller, especially uphill or over a curb, or obstacle.

A last idea: Try alternating! This has become a personal exercise I do as often as I an. Try bringing in one tip of the hip at a time, it almost feels a bit like belly dancing (which I get the sense would be great for diastasis recti!) and it engages the transverse abs, our friends.

 

#7: KEGEL

Unless you’ve been advised not to do Kegels (see more), Kegel exercises are such an important part of postnatal rehabilitation, and can help in the healing process of diastasis recti. Why? Because exercising the muscles of the perineum will stimulate the lower abdominal muscles which in turn will help to create the base of the corset of support we’re looking to strengthen.

Here are 6 simple Kegel exercises you can start with.

kegels tips to heal diastasis recti
Kegel exercises

 

#8: DON’T TEST OFTEN

Once you’re on your path to healing diastasis recti, one of the things to avoid doing is “testing” your split, to see if it’s gotten any better, as this can impede the healing process or be discouraging. Try just doing it every so often, maybe once every few weeks if you feel the need to.

diastasis-recti-testing-often-tips-to-heal
Don’t test often!

 

#9: GOOD POSTURE

A healthy posture is an incredibly powerful tool.

In the case of diastasis recti, an aligned body helps the core muscles to function in an optimal way, thus stabilizing the torso which in time allows for the gap to heal.

When we’re slouched, our abs don’t have the room or alignment to function properly!

Here 10 tips for finding a healthy posture.

“Shoulders open, heart shine” (Her ribs are actually poking out a bit too much 🙂

This is Tip #3: “Shoulders Open, Heart Shine” (For diastasis recti, still think of softening the lower ribs downward, to avoid pressing the rib cage out. See all of the tips.)

 

#10: YOGA BALL HIP CIRCLES

Another way to create tone in the lower ab muscles is with yoga ball hip circles. Sit on a yoga ball, (or even just on your chair!) and start rotating the hips in a circle, while keeping the belly button gently activated towards the spine.

You’ll start to feel a little bit of heat in the lower abs with this exercise.

yoga-ball-hip-circles-tips-to-heal-diastasis-recti
Yoga ball hip circles

 

#11: WALKING

Besides being a wonderful way to bring our body back into itself after a pregnancy and birth, walking  can help to regain core strength and be part of the healing process of diastasis recti. As it is a total body movement, walking engages core muscles while moving, which will bring healthy tone to the muscles.

Think of adding some of the tips from this list whilst you walk:

– Tips of the hips towards each other
– Good posture tips
– Kegels
– etc.

Walking, one of my favorite ways to help with diastasis recti

 

 

#12: DURING YOGA, AVOID…

If you’re anything like me, you’re looking forward to getting back into your yoga routine and to start moving again after birth. If you have diastasis recti, it can be a good idea to hold out on the following, for a few weeks and I’d even say months, until you’re well on the path to healing:

1. PLANK:
– Diastasis recti or not, it is recommended to avoid plank position for the first 12 weeks postpartum. In the case of diastasis recti, I personally recommend avoiding it until you’re healed, which can take up to a year, or more.

INSTEAD:
– use half-plank, and don’t be shy to keep your bum a little higher than usual, this will avoid putting pressure onto the abdominal muscles:

plank alternatives for diastasis recti
Plank alternative for diastasis recti

 

2. COBRA TO DOWNDOG TRANSITION:
– This transition can really put strain on the abdomen muscles:

cobra to downdog transition1 - tips to heal diastisis rectiINSTEAD:
– keep the knees bent on the ground, bringing the hips back, to then transition into Downward Dog:

plank to downdog transition3 - tips to heal diastasis recti

 

3. TRIANGLE:
– This asana can also put quite a bit of pressure onto the abs.

INSTEAD:
– bend the front knee and place your hand for support, a version of Parsvakonasana:

triangle pose - options for diastasis recti
Triangle pose alternative for diastasis recti

 

It is tough when we’re looking forward to getting back into our pre-baby routine! But it is worth taking all the time in the world to heal, a moment in which to give ourselves grace and love and patience.

 

#13: USE YOUR HANDS TO BRING THE SIDE BODY + BELLY BUTTON IN

This is an interesting cue I discovered after my first pregnancy. It’s a way to simulate the “corset” action we’re looking to build up again.

side-body-in--tips-to-heal-diastasis-recti2
Bring the side body in to simulate the action of the transverse abdominal muscles

How to:

– Sitting on a chair or in virasana with your back straight,
– Bring your left hand to the right waist, and your right hand to the left waist. Inhale here,
– Exhale move the elbows away from each other. This will bring your hands and waist towards your mid line. At the same time, engage your belly button towards the spine.
– Repeat 5-10- times, holding for a few breaths at the end.

This exercise will help to teach the transverse abs the direction in which we want them to work to help create the corset of support we’re going for.

 

#14: CHANGE YOUR IDEA ABOUT WHAT IT MEANS TO BE HEALED

As I’ve mentioned, I did not heal after my first baby, nor have I completely closed the gap after my second baby. But, my belly is back to being more or less as before (minus the stretch marks, lol) and I have the sense that I’m working in such a way that my muscles can move and breathe, and are functional while supporting me.  I am so grateful to be back to a regular yoga practice and active life,  during which I keep in mind the need to engage my transverse and core musculature to support my movements and effort.

Healing diastasis recti is a journey that takes time. I wish you grace and love on this journey, and I truly believe you can feel like you again with time!

 

Additional Resources:

For exercises specifically designed to build core strength and help heal diastasis recti:

The MuTu system is a proven resource for thousands of women on their journey to healing diastasis recti that gives you exercises and alignment adjustments to achieve a strong, functioning core (while understanding hormones and their effect on fat storage). Find out more

 

Here are some inspiring and very informative personal journeys that I’ve read on living with and healing diastasis recti:

https://diastasisrectified.com/

http://mylifeisaboutthejourney.blogspot.ca/2013/09/overcoming-diastasis-recti-part-1.html

Please share any useful tips in the comment section below!


aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also mama to two unbearably beautiful little ones, ages 1 and 4. ? I believe in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→


More from 10ThingsYogaMama:

Mama & Baby Yoga – 10 (Not Relaxing, But Fun!) Exercises


Yoga Music for Labor – 10 Songs I Prepared (But Never Got To Use!)


Affiliate Disclosure: This site contains affiliate links, which means I receive a small percentage if you make a purchase using these links. Your price doesn’t change but this commission helps support this site. Thank you!




 

Mama & Baby Yoga – 10 (Not Relaxing, But Fun!) Exercises

So let’s be honest 🙂 , mum & baby yoga, is not relaxing yoga! It can be cute yoga, or fun yoga… but it is not relaxing yoga! Nor is it likely to be the deep or fulfilling practice you may be used to when you’re on your own.

That being said, it is an excellent way to get some movement into your day, and a chance to add loads of cuteness fuel to the cuteness tank. And if you’re going to a class, it’s a great way to meet with other mamas. ( … “I’m up every hour”… “Me too!!!..”) Continue reading

10 Best Gifts To Offer a New Mama

If you’re not sure what to offer a new mama you love, here are 10 simple gift ideas from the heart. Some are for baby, but most are for mum!

Top 10 Gifts For New Mamas.

If you're not sure what to offer a new mama you love, here are 10 simple gift ideas from the heart. Some are for baby, but most are for mum!

 

(The links aren’t sponsors, just personal favorites)

 

origami-mobile#1: ORIGAMI MOBILE

A hand-made origami mobile. I know, we can’t all offer this because it means making one!! But if you’re looking for something original to offer and you have artistic fairy fingers, this is one of the most beautiful things I have in my in my baby’s room. Delicate presence and calming, graceful movements, a true beauty. (my drawing kind of looks like spiders, but they’re stars and cranes !)

 

#2: THE “CALL ME AT ANY TIME, EVEN IF IT’S 3:00 AM”

This one came from a veteran mom, and was her gift to me when I first gave birth. She told me that no matter what I needed to talk about, 3amcallor if I was simply feeling exhausted or helpless, to call her at any time, even if it was 3:00 am! I never ended up using the offer, but it was extremely comforting to know that this option was there.

 

#3: THE 3-WEEK POSTNATAL CLEAN-UPstars

Twice I was offered this same (awe-some!) gift at around 3 weeks postnatal from the same friends: the “we’re coming over to clean your house” gift. Seriously, they just came in and cleaned. It may be an vacuumobvious one to some, or maybe sound a bit intrusive to others, but, although I felt like I just wanted my company to sit and relax (and that my house actually wasn’t doing too badly ;)! ), they decided to be the clean-dream-team anyways.. some vacuuming, some dusting, somefeather-duster wiping.. and it ended up giving a lovely fresh feeling to my home that was quite welcome :).

 

#4: COCONUT SOAP STAIN-REMOVER

It works like magic! A natural and extremely efficient way to get rid of coconut-soapstains (as long as they’ve not already been baked in – and excluding banana stains, which i have yet to conquer 🙂 ). Fantastic for cloth diapers, but also on all clothes, blankets, etc. I discovered this one by Savonnerie des Diligences*, but I imagine many versions exist and that you can surely find these in your local natural products store. One of my favorite things to offer to new mums now.

*Each soap from this company has its own quirky little story, fun stuff!

 

#5: LARS THE MUSICAL LION

204_lars-musical-lionThe cutest little guy. “Lars” the Musical Lion, is a musical plush toy by Happy Horse. He’s a gorgeous and colorful lion that, upon pulling his tail, melodically springs into song. (i believe he does Chopin’s Nocturne). Perfect for sweet moments before bed, or for keeping baby cheery (and occupied) while chan444_rabbit-twineging her diapers. I recently discovered the musical “Rabbit Twine” from the same series who’s pulled tail starts Somewhere Over The Rainbow. So, so cute. The musical choices are beautiful, the instrumentation chimes so delicately, the volume is just right, and there’s something kind of magical when the music starts, almost dreamy and wonderous.

 

#6: BUM CREAM BY DOUCE MOUSSE

This may very well be the perfect bum cream! 🙂 After trying so many different kinds, I found this one to be in a league of its own. Incredibly soft to the touch, all organic, this ointment-type cream by Douce Mousse has a very pleasant and subtle (again, all natural) perfume, and creates the perfect bum barrier. The texture is just right and works wonders at avoiding and healing rashes on baby’s bum, really! Highly recommended.

 

#7: SOAP!

soapI’m a fan of receiving soap as a gift. They say it’s good luck too! In any case, offering a soap to a new mama can help her to feel like she’s getting pampered too. I recently discovered this little soap company, Botanicum Cosmétique, lovely soaps, all natural, and the fragrance and flavor combos are great. My favorite so far is the Cinnamon, Lemon, Shea Butter bar, yummy 🙂

 

#8: CONGRATULATIONS FROM PASSERS-BYcongrats

Receiving a warm smile or “Congratulations” from passers-by has been one of the nicer gifts I’ve had offered over time, and has on many occasions lit up my day. In turn, now when I see a tiny bundle cuddled up in a stroller or carrier, I love to give a smile and if it fits a, “Congratulations”, hopefully giving back a bit of light in return.

 

#9: THE OLDER LADIES, THOSE EYES

old-lady-eyesOlder women looking at you with love and emotion, their eyes saying “I have been there, I know the love and intensity of these moments, you are blessed”… Kind of like hearing “Congratulations”, these looks, so soft, have also been ones that have carried me through the day and lit up my heart. One older lady recently said to me, when she saw me carrying my baby “You’re holding a Million Dollars in your arms”…

 

#10: THE ONESIEbaby-in-onesie2

For mum! Just kidding. Who doesn’t love a onesie. I’m an inveterate fan. LOVE onesies. Short-sleeved, long-sleeved, patterns or none. Baby just looks so comfy and cuddly. I have been known to string out the onesie phase as long as I possibly can.  (My 3-year-old son still wants to wear his Fireman one to bed :)).

baby-in-onesie1

 

 

 

 

*Note: Chocolate is not on this list, but should be considered as an essential part of any postpartum rehabilitation 🙂 !

10 Best Gifts To Offer a New Mama #5: LARS THE MUSICAL LION


aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also the mother of a beautiful toddler son and brand new baby daughter (oh the love!). I believe deeply in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→


This post contains affiliate links, which means I receive a small percentage if you make a purchase using these links. Your price doesn’t change but this commission helps support the work of running this site. Thank you for your support!






10 Little Things That Helped Me Survive The First Weeks After Giving Birth

The first few weeks after having a baby are so unique, precious… and pretty crazy!

Here are 10 little things that helped me survive the first weeks after this (and the other!) birth, a kind of  “postnatal survival guide”.. more for fun than anything else, but a few good tips too!

Continue reading

10 Postnatal Exercises To Help You Return To Yoga (And to Feeling Like You Again!)

It will have taken me much longer to get back into shape after my second pregnancy than it ever did after my first baby. I was one of the lucky ones the first time around, back into yoga and my clothes within a few weeks, without really much effort (now I know, it was magic! 🙂 ).  Continue reading

10 Places To Do Kegels

Learning to do Kegels can take a bit of time, but once you’ve gotten the hang of it, you can do them just about anywhere, anytime!! Continue reading

10 Little Things That Saved Me During The Last Weeks Of Pregnancy


Here are some personal things that helped me survive those last few, long.. long… weeks of pregnancy:) ! (overdue anyone?)

Kind of silly but also practical late-pregnancy survival guide !

Continue reading

10 Late-Pregnancy Yoga-Inspired Exercises

Here are a few yoga-inspired exercises that I used to help me stay comfortable as best I could during my late-pregnancy, and to invite my body to open up for birth.

As always, while doing these exercises (or any really!), don’t forget to breathe, and if ever you feel as though your breath becomes constricted, short, or blocked all together, ease out of the pose, and find a version that suits you better at that moment, (which sometimes means not doing it at all!), or modify the pose with some of the suggestions given here.

The key is to feel the breath throughout your body at all times (which helps in calming the nervous system, and focusing the mind).

And of course, breathing will be our best friend throughout labor and the birthing of the baby. 🙂

If at any moment you feel dizzy or just don’t enjoy being in the pose, don’t do it! Come out of the pose and don’t ever push yourself, just not worth it!

We’re there to take care of ourselves and in so doing to take care of the beautiful life that is growing in our body.
10 Late-Pregnancy Yoga-Inspired Exercises. Prenatal yoga for 3rd trimester.

Have faith that your body knows what to do. Believe in yourself, so entirely and so completely!

 

#1: HAND ON BELLY BREATH EXERCISE

1. Breathe “into” the hands.

Sitting or lying down comfortably, bring one hand on the belly, and one hand on the heart.

Notice yourself bringing your breath and attention to these parts of the body, there where your hands are.

2. Move one hand or both hands to another part of the body.

Once again, slowly breathe into your hands, thus « breathing into » a different part of the body.

*By training our mind to bring its awareness to different parts of the body, we develop what can be a powerful tool during labor to help « dissipate » the sensations of pain that may arise.
*Belly breathing can prove very helpful in coping with the pain and the waves of contractions, you can practice this exercise with both hands on the belly.
*Breath remains fluid and natural.

 

#2: THE “YOU MUST BE LIKE THE BEAST” ..!

When I took my prenatal class, the wonderful lady teaching it didn’t speak English as her first language, but was teaching to Anglophones.

As she was talking to us about labor and how it is a journey into our animal and instinctual nature into which we must let ourselves go, she was getting more and more enthusiastic and ended up telling us all with complete conviction that during labor:

” You must be like the Beast!”

This exercise is inspired by her enthusiasm 🙂 and is meant to help us tune into our natural, spontaneous, even animal self. (the Beast!)

It’s a way to connect to our bodies and to the way it intuitively feels like moving, yet another useful tool in keeping pregnancy “comfortable” and in helping with labor.

1. Find table position (on all fours), placing the hands shoulder-width apart and the knees aligned with the hips.

Spread out the fingers and palms and feel them pressing into the ground.

(Note: At any time, if this position becomes uncomfortable on the wrists you can press onto the base of the fingers, palms lifted off the ground, or you can also work on closed fists.)

2. Start by doing a few cat/cows

Inhale cow, exhale cat.

3. Then move the spine laterally

Bring the hips and the tip of the head to the right, then to the left (creating “half-moon” shapes with your spine).

Then take a moment to close the eyes. Notice how this brings your awareness into the body.

4. From there, start to let yourself move with a bit less “technique”

Integrate cat/cow and lateral movements until you start to feel that you aren’t really doing specific positions anymore, but that you’re simply letting your body move in space how it wishes to.

Keep noticing the presence of the hands, knees and lower legs on the ground. See how it feels to let the elbows bend and the hips move front and back. You can also move your head softly if you like.

Keep the breath flowing, and see if you can observe how breath and movement are connected.

Then try amplifying the movements by making them “bigger”, and then try making them more gentle, subtle and “smaller”, letting the body go with what it feels like doing. Make it your own thing, kind of like a dance.

If your body ends up doing this kind of a “Beast-like dance” during labor, it may be a way to cope with your contractions.

In any case, it feels great!

 

#3: KEGEL

rest_belly

Kegels exercise the perineum.  The perineum is made up of the musculature and tissues surrounding and including the space between the anus and the vagina up to the urethra.

Keeping this part of the body toned is essential in global well-being, to support the abdominal organs, and to give a sense of lightness, and even life to the body, kind of like an uplifted feeling.

During pregnancy, Kegel exercises, along with Perineum Massage, help to prepare the pelvic floor for birth, as well as aid in postnatal recovery.

Here are 6 Kegel exercises for the health and maintenance of the perineum that you can do all throughout your pregnancy and within a few days after birth.

 

#4: SQUAT WITH KEGEL

I’m in one right now! Just kidding.

Squats are powerful. I find that by bringing us near to the earth, they have a grounding, rooting effect, helping us to connect to our primal nature. Part of many cultures, this position is used for working, relaxing, cooking and even going to the loo ! (and it’s also used by toddlers world-wide:)!)

A wonderful hip opener, it also helps to maintain the health of the pelvic floor.

By adding Kegel work to our squat, we’re helping to tone the perineum, all the while opening the hips and creating space in the pelvis, making this a wonderful birth preparation tool, as well as a way to maintain overall functionality of the body, especially for pregnant mamas.

* Don’t do this full squat if you have placenta previa or if your cervix is fragile or if it’s uncomfortable. Instead, try working sitting on the yoga ball with legs straddled (feet flat on the floor, as in the yoga ball hip circles)
* During late-pregnancy it can be a good idea to place some support under your bum, with a pillow, bolster or block so as not to put too much pressure on the pelvic floor
* Always make sure the knees are aligned with the toes, avoid letting them roll inwards
* See if you can keep a smooth and steady breath all along
* Heels should be supported, so if they don’t touch the ground in your squat, place a rolled blanket underneath them.

 

#5: DOWNWARD DOG

So simple, so wonderful a pose and so fantastic to do all the way through pregnancy! I found especially so in late-pregnancy, both times.

Generally, in prenatal yoga, while we do want to maintain good alignment and thus protect joints and ligaments, we also want to find a way to tune into what the body needs, and sometimes that can mean modifying the poses.

So in Downward Dog it’s the same thing.

See how it feels to move the hips, or bend the knees and ankles a few times. Then try keeping the pose without movement.

Make it yours.

As well as getting the blood and energy to circulate, Downward Dog is a natural pick me up!

During late-pregnancy this pose can help to create space around the uterus and thus more space for baby and mama’s organs, hopefully bringing more comfort to mama.

Keep the breath flowing, staying anywhere between 3 and 5 breaths.

*Downward Dog is contraindicated if you’ve had a procedure to turn baby around from a breech to head down position, if you have very high or very low blood pressure or if you’re suffering from reflux
*If you’re not comfortable with your hands positioned directly on the ground, try placing them on a table, counter top, or chair instead, a stable surface that’s a bit higher and that can still give you the experience of opening in the back body and of creating space in and around the belly.

 

If you’re wondering about fetal repositioning, Spinning Babies have loads of incredible information on the subject, amazing guys!

 

#6: PARSVAKONASANA (Extended Side Angle Pose) WITH ELBOW ON FRONT THIGH

I have a tendency to say Hallelujah when I get into this pose. I just love Parsvakonasana. I think that this is my personal Warrior Pose as I always feel strong and vibrant in it.

A wonderful side body stretch, it also allows for deep breathing into the lungs and ribs.

This pose can help us to become attuned with the positioning of the sacrum, a tool we can use throughout our yoga practice as well as pregnancy (keeping the mobility of the sacrum can prove useful and even vital in facilitating delivery).

*Tip: Try doing a couple of very gentle and very subtle pelvic tilts in your Parsvakonasana, helping yourself by placing the back of your hand on the sacrum (triangular-shaped bone at the base of the spine).

Then softly aim at aligning the sacrum « vertically »with the rest of the body, not tucked in, and not sticking out.

Because it creates space in the pelvis, any work on mobilizing the sacrum can prove beneficial for pregnancy comfort and for easing labor.

*Keep the back leg strong and back foot rooted
*The front knee doesn’t bend too far over the heel, and if this is the case, move the front foot forward a little. This will protect your knee! Avoid letting it roll inwards
*If you are uncomfortable working with your elbow on the front thigh (this could be the case if you are in late, late-pregnancy 🙂 !) try placing the hand on the thigh instead
*Breathe into the entire body, all the way to the tips of the fingers and toes, tasting the stretch, such a welcome one in our pregnant bodies!

 

#7: SITTING ON THE YOGA BALL, HIP CIRCLES

In late-pregnancy, this is one of the exercises that I found to be so helpful and useful! You’ll need a yoga ball, fit for your height (more air if you’re tall, less if you’re small!).

1. Sit on the ball

Hands on the thighs with your shoulders nice and relaxed, let the pelvis release and find some comfort there.

*Feet are firmly rooted on the ground, and that your knees are about 90 degrees bent.

2. Slowly and gently start to move the pelvis in a circular motion

Side-front-other side-and back, drawing a circle in space with your hips and lower back.yogaball-hip-circles

Letting yourself go, gently begin to amplify the movement,

and then play with more subtle, smaller circles.

Again, see how your breath remains steady, full and connected to the circular motion. Then try doing some circles in the other direction.

This gets movement going in the hips and in the pelvic floor, a wonderful way to feel healthy all throughout pregnancy and to help your body prepare for labor and delivery.

*Keeping the body consciously moving during contractions can help a great deal in coping with the pain.

 

#8: PELVIC TILTS

– a true winner for helping with lower back problems that arise throughout pregnancy.

I focused on these way more during my second pregnancy and had a great lower back up until the end. (I did have a small episode of lower back problems around 6 months, that seemed to be resolved through pelvic tilts and keeping moving (ie walking and biking)).

These can be done in many positions: sitting, lying down, standing and even while walking.

1. Start with your back against the wall

In a “sitting position” against the wall, the ankles and knees are aligned (don’t let the knees go past forward over the ankles, and if this does occur, simply walk the feet front a bit more).

*The knees are aligned with the hips and feet, don’t let them roll in or out – if needed, try using a block in between the thighs to help maintain proper alignment throughout the exercise.

Already, just being here against the wall (and breathing fully!), is a great exercise to tone the quads and the bum!

2. Move your sacrum

To do pelvic tilts, start to move your sacrum (the triangular-shaped bone at the bottom of the spine), as well as your lower back and bum towards the front, essentially scooping and tucking them in,

then, move the sacrum and lower back toward the back as though to stick out the bum a little, keeping the upper back relaxed and pressed against the wall. Back and forth, back and forth.

Do 15 to 40 repetitions, breathing all the while.

*You should not only feel your thighs find some heat, but also the lower back and the lower abdomen. It’s also a bit of a massage for the lower back (mmm!). And a wonderful leg toner!
*Can be used all throughout pregnancy to ease back pain.

 

#9: SIDE-LYING LEG FAN

I discovered this one during my second pregnancy. It became one of my go-to exercises, especially in late, late-pregnancy 🙂 to help me get some movement going in my legs, hips and lower back.

1. Lie on your left side

Lay your head on your left arm or a pillow if you like. Place the right hand on the floor in front of you to stabilize the torso, keeping your back in line with the head. The left knee is slightly bent.

2. Like a fan

Let the right knee bend towards the sky then lift the foot, with a gentle, gentle kick. Then let the leg return gracefully ( !! ) towards the ground.

5-10 times.

It’s fun to do!

Repeat on the other side if you’re still comfortable lying on your right side.

*While pregnant, the muscles of the body are a bit more “relaxed” because of the pregnancy hormone relaxin that prepares and starts to open the pelvis for birth. This can give the sense that we’re actually more flexible than we really are – so generally speaking we can aim at working, say, at 75% of our range of motion, which can help to avoid overstretching the muscles, tendons or ligaments.

 

#10: DANCE!

Yes that’s right! Get up and start shaking it! (well you know, with care 🙂 !)

dance_233

In my « overdue » phase this time around I was having quite a few “omg this is taking forever” thoughts and I was also feeling a bit « stuck » in my big body as I couldn’t go out for as many walks with the cold winter we were having.

I heard an old-time funk musician on the radio talking about his Motown days, and an urge came upon me, to dance!

Really just get up and shake my bootie.

That evening, with my partner and toddler son watching (with a bit of fear in their eyes), I found a fantastic funk playlist (geared to Motown:) and I just danced, let what felt like my huge body move and boogie in space, feeling filled by the music and rhythm in my body and heart.

Honestly felt so good, so.. « freeing »! Ok, so it didn’t induce my labor, but who knows, it may have helped!

 

2 more things worth mentioning :)…

 

#11: REST

– because its’ its just as important as moving and mobilizing the body, rest! When you can, find a moment to lay down, by now the most comfy positions will likely be on your left side, or in a reclined position. (Use a bolster or as many pillows as needed to prop your knee(s), head, etc.)

rest_belly

For reclined positions, I use a cylindrical bolster like the ones used in a yoga class.

Here’s a breath awareness exercise you can do as you rest (if you’re not already sleeping 🙂 ):

1. Close the eyes, and bring your awareness to your breathing.

Notice the movement of expansion in the body as you inhale, and of release in the body when you exhale. As best you can, stay present to both the inhale and the exhale. It can help to actually use words, for example:

2. Inhale, say to yourself : “inhaling”, or “expansion”

3. Exhale, saying to yourself: “exhaling” or “release”.

When thoughts arise and grab your attention, observe them as you need to, (you can even name them, saying for example “thoughts”), then let them pass.

Observe how the thoughts are like clouds, they come and they go, and that your presence is like the blue and infinite sky behind them, immense and limitless.

We actually are limitless!

Even just 5-10 breaths like this can to wonders for calming the nervous system, and it also practices awareness to breath, an indispensable tool during labor.. and motherhood !

 

#12: WALKING!

It is said again and again, but such a lovely way to build stamina and keep your body mobile and healthy, pregnant or not.

When we go for a walk, we activate our circulation, we create mobility in the entire body, and we’re breathing fresh air.

Try breathing in connection with your steps, like a walking meditation, for example:

Inhale while counting 1-2-3 steps,

Exhale while counting 1-2-3-4 steps,

or whatever number of steps suits your rhythm (it can be inhale 1-2, exhale 1-2-3 steps if you’re walking more slowly, etc.)

You can also say to yourself the words, like a mantra, “Inhaling” and “Exhaling” as you go.

Note: Normally the exhale is longer, so add an extra step or two.

 

What a gift to feel our bodies move in those last weeks of pregnancy, even just a few minutes a day can feel so good and be so helpful.

One very important last thing to keep in mind : …you’re a total babe! 🙂


aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also mama to two unbearably beautiful little ones, ages 1 and 4. ? I believe in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→


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AWESOME PRENATAL YOGA BOOK:


Highly recommended, this book is a must-have for any prenatal yoga enthusiast (I use it all the time!). It provides detailed info and safe modifications for yoga practice throughout pregnancy and after birth. A must!!!


RECOMMENDED for at-home practice:
A BOLSTER

Oh my goodness I love my bolster! You may be used to the joy of using bolsters from your yoga practice in the studio. Having one at home is a treat! Bolsters are an essential part of my yoga practice at home. Because of their length, they can support the entire upper body in reclined poses, offering optimal relaxation. I use the cylindrical bolster by Halfmoon.


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Birth Affirmations For Dad – 10 Things I Wanted To Hear During Labor






Are you wondering about birth preparation?

In this work, I share the tips, tools and thoughts from my yoga and dance background that were helpful for me in preparation for birth and during labor, including pain management techniques, relaxation exercises and mental preparation tips.